Thursday 4/30/2026

Take 5-10 minutes to build to around 75-80% of your 1RM Back Squat, then...

Six sets of:
2 Back Squats @ 82.5-92.5%
Straight into...
Seated Box Jump x 1
youtube.com/watch?v=UCCAzFh-V1o
Rest 2 minutes between sets

* Start at the bottom end of the % range and increase based on quality.

B.

Every 2:30, for 15 minutes (3 sets of):
Station 1: 10 Thrusters (95/65lbs)
Station 2: 15/12 Calorie Bike or Row

Rx+ Option:
* Add 1-2 reps to each movement, each round.

Goal = Treat each station as "for time".